The term superfood may conjure images of expensive, rare foods like gojiberries, chia seeds and exotic fruits.
However, some of these foods can be more expensive than what we buy in our everyday food shop. Are they worth it?
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Turns out, there’s actually a wealth of ‘superfoods’Each cost less than a penny and provide many health benefits.
Marilia Chamon Nutritionist and Gut Health Specialist, founder of Gutfulness Nutrition says it’s a big myth that we need to be spending lots on expensive foods in order to be healthy.
“Some pantry staples and humble ingredients offer excellent health benefits.”
What is a superfood, you ask?
Emily Doran is a nutritionistEven though the word “stigma” is not used in this sentence, ‘superfood’ doesn’t have a legal definition, it tends to mean the food is extremely nutritionally dense, with high volumes of minerals, vitamins, antioxidants, and many more vital compounds.
“Some superfoods may have a bigger price label on them, especially when the word ‘organic’ is involved, but the rewards can be reaped on a budget,”Emily.
These superfood benefits can be yours without breaking the bank.
EGGS (Tesco, six eggs, 95p)
“Eggs are possibly one of the most nutritious foods on the planet,”Marilia.
“Egg yolk is a vitamin-rich food that contains all vitamins except vitamin C, while egg whites have high amounts of vitamins B2, B3, and B5 but also significant amounts of vitamins B1, B6, B8, B9, and B12.”
These B vitamins are good for brain function and energy.
“Eating two eggs per day covers 10% to 30% of the vitamin requirements for humans.
“One egg also contains all essential trace elements including copper, iron, magnesium, manganese, selenium, and zinc.”
Marilia explains how the body needs these trace minerals to keep its function proper. Zinc, for instance, aids in wound healing and our immune system.
BEAN (ASDA, 400g can. 40p)
The humble bean is full of many health benefits. Beans are rich in fibre and resistant starch, which has been proven to reduce cholesterol and inflammation.
“Pulses, including all bean varieties, are rich in potassium, copper, phosphorus, manganese, iron, magnesium, and B-vitamins, contain almost no salt or fat, and are an excellent source of plant-based protein,”Marilia is also added.
Emily also stated that protein is an important macronutrient. It is necessary for many body processes, including appetite control. Protein can be useful in weight loss, increasing and maintaining muscle muscle mass, and helping to recover muscle after exercise.
If you’re buying tinned beans, opt for those with little to no sugar and salt.
GREENTEA (Aldi teabags 40, 59p).
Marilia recommends that you substitute your afternoon coffee for green tea. It contains polyphenols which can help reduce inflammation. studiesThey have been shown to protect against cancer, as well as other diseases like diabetes, neurological, and cardiovascular diseases.
“Multiple clinical studies have indicated that drinking three to five cups of green tea per day has significant protective effects against chronic diseases.
“The polyphenols in green tea can also modulate the gut microbiota by increasing the growth of beneficial gut bacteria.”
Healthy gut is proven to improve immunity, brain health and mood.
Green tea should be avoided before going to bed.
TINNED MACKEREL (Sainsbury’s tinned mackerel in olive oil, 125g, 95p)
“Mackerel is an excellent source of essential fatty acid omega-3. This cannot be created by the body therefore they must be obtained through the diet,”Marilia.
“Every cell in our body needs essential fatty acids for proper structure and function.
“They promote healthy nerve activity, help produce hormones, and play a role in inflammation.”
Many diseases are caused by inflammation. It is important to control inflammation.
Emily revealed that our brains are almost 60% fat. Healthy fats must be maintained.
CABBAGE (Morrisons sweetheart, or savoy, 69p
“Cruciferous vegetables such as cabbage, kale, broccoli and watercress are thought to play an important role in cancer prevention,”Marilia says that these vegetables are rich in phytochemicals called isothiocyanates.
“These change the way the hormone oestrogen is metabolised or broken down in the body, which in turn may decrease the risk of hormone or oestrogen-related cancers like breast and ovarian cancer.”
Cruciferous veggies are excellent sources of vitamin A, vitamin B, vitamin C, vitamin D, vitamin K, as well as manganese.
To retain these nutrients, Marilia recommends eating cruciferous vegetables either raw, steamed, or lightly sautéed.
ONIONS AND GARLIC (Tesco Brown Onions, 1kg, 85p).
Marilia claims that onions as well as garlic or leeks are sulphur-rich vegetable which offer anti-antioxidant properties, anti-inflammatory, and antimicrobial properties. These properties help to kill bacteria as well as viruses.
She says that sulphur is one the best. ‘most abundant mineral elements in the human body’It is involved in hundreds bodily functions.
Plus it’s required for the formation of glutathione – one of the most important antioxidants produced by the body.
“Onions are also rich in prebiotic fibre, serving as food for our gut bacteria, and are an excellent source of vitamin C and vitamin B6.”
To get the best out of onions, slice them and let rest for at most ten minutes before you start cooking. This will increase their resistance to heat.
APPLES (Sainsbury’s, Granny Smith, 27p each)
According to the old saying, an apple a day keeps he doctor away. However, this may be true.
Marilia explains how apples are a great source for quercetin, which is one the most important plant molecules.
Quercetin has been shown to possess anticancer and antiviral properties, plus it’s been shown to help treat allergies, eye and cardiovascular diseases, and arthritis.
OATS (ASDA Porridge Oats 1kg, 70p
For many, the humble oat is a common breakfast staple. If you’re already eating this nutrient-dense food then we applaud you.
“Oats contain a type of fibre called Beta Glucan which can improve heart health by lowering cholesterol, plus it helps regulate blood sugar levels too,”Emily.
A healthy blood sugar balance can prevent diseases, keep energy levels high and help regulate hormones and mood.
Marilia adds: “Beta Glucan also supports the growth of our beneficial gut bacteria. And, oats are high in lignans, a natural source of oestrogen which can help balance hormones if you are experiencing low oestrogen production.”
GROUND Turmeric (Aldi Stonemill Ground Turmeric 49p)
A golden spice sprinkled on curries, in stews and in smoothies could have many health benefits.
“Turmeric is a member of the ginger family and much research has been done on the anti-inflammatory and antioxidant effects of its active components, curcumin and turmerones,”Marilia revealed
Research suggests curcumin might be helpful in managing inflammatory conditions.
These include asthma, allergies and inflammatory bowel diseases. Turmeric can also help reduce muscle soreness from exercise.
DARK CHOCOLATE (ASDA Intelligent Price Dark Chocolate, 100g – 30p)
Dark chocolate with a cocoa content of at least 85 percent can help improve our mood and feed our gut bacteria.
“Dark chocolate is an excellent source of magnesium, a mineral which supports energy production, blood pressure, blood sugar metabolism, bone health, mood, digestive regularity, and much more.”